05/10/2014

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Person Teams
Station 1: Burpees
Station 2: Weighted Lunges OH (45/25)
Station 3: Step Up/Step Downs (24/20)
Station 4: Slam Balls (30/20)

Station 5: Row 500m (each person)
3 People Working @ 1 Time (except @ rowers) Resting athlete must be in plank position.

Time Component: Time it takes each person on Station 5 to complete 500m Sprint on Rower. 2 People Rowing at 1 time.

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